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Types of Bench Press

Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip

Barbell Bench Press - Medium Grip Instructions Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked.

Decline Dumbbell Flyes Muscle Targeted: Chest
Decline Dumbbell Flyes Muscle Targeted: Chest

Decline Dumbbell Bench Press Instructions Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

Dips - Chest Version
Dips - Chest Version

Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second. Tip: Remember to squeeze the chest at the top of the movement for a second.

Dumbbell Bench Press Muscle Targeted: Chest
Dumbbell Bench Press Muscle Targeted: Chest

The Dumbbell Bench Press is a fantastic movement that when properly performed builds the chest muscles. The Dumbbell Bench Press is a great chest exercise because it can b e performed using various angles to de velop every part of the chest muscle.

Dumbbell Flyes Muscle Targeted: Chest
Dumbbell Flyes Muscle Targeted: Chest

Chest. The muscle that handles most of the work during the dumbbell fly is the pectoralis major, which is the main chest muscle. The pectoralis major has two heads: The clavicular head at the upper section of your chest, and the larger sternal head.

Incline Dumbbell Press Muscle Targeted: Chest
Incline Dumbbell Press Muscle Targeted: Chest

The incline bench press is a strength-training move to build your chest and fronts of the shoulders. The move is performed in a face-up position on a workout bench set at an angle. You then grasp dumbbells or a barbell in an overhand position, and extend and bend your elbows to elevate the weight over your chest.

Low Cable Crossover Muscle Targeted: Chest
Low Cable Crossover Muscle Targeted: Chest

The cable crossover is a great chest exercise because it stretches the pecs from the start position, hitting the outer pec muscle fibers. Your pulley position is determined by the area of the chest you want to target.

Pushups Muscle Targeted: Chest
Pushups Muscle Targeted: Chest

Primary Muscles. The primary muscle targeted with the bench press is the pectoral, or chest muscle.

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